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| Dumbbell Overhead Triceps Extension |
Hold a dumbbell in both hands and lift it above your head until your arms are fully extended.
Movement
Lower the dumbbell behind your head by bending your elbows, and then return back to the fully extended position.
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| Standing Biceps Curl |
Hold a dumbbell in each hand, keeping your elbows in line with your torso.
Movement
Curl the weights up towards your shoulders, then back down towards your hips.
Intermediate Arm Exercises
Preparation
With your hands placed shoulder-width apart on a bench or chair behind you and your arms extended.
Movement
Lower your body until your arms are bent at a 90° angle. Then straighten them out again to raise your body back to the start.
Preparation
Start on all fours with your hands directly under your shoulders and arms extended, and legs straight supporting your weight on your toes.
Movement
Lower your chest to the ground, then push back up.
Advanced Arm Exercises
Preparation
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| Triceps Dips |
With your hands placed shoulder-width apart on a bench or chair behind you and your arms extended.
Movement
Lower your body until your arms are bent at a 90° angle. Then straighten them out again to raise your body back to the start.
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| Press-Ups |
Start on all fours with your hands directly under your shoulders and arms extended, and legs straight supporting your weight on your toes.
Movement
Lower your chest to the ground, then push back up.
Advanced Arm Exercises
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| Close-grip triceps push-up |
Get into a press-up position but place your hands closer than shoulder-width apart under your chest.
Movement
Lower yourself until your chest just touches the ground, then push back up.